Programming Overview: Feb. 27 – Mar. 5

Posted February 28, 2017 by Ryan Savard in Blog

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17.1 is in the books and we are looking ahead to 17.2. Join us again for Friday Night Lights starting at 6:30pm! Come support your friends and help count reps.

Our programming every week throughout the Open will be leading up to Fridays. Meaning that the goal is to not grind you into a pulp through tons of volume throughout the week but have you ready to hit it hard for the four remaining Open workouts that we will be doing in classes on Fridays.

Monday 2/27

A) EMOM x 5 sets – front squat

set 1: 3 @ 60%

set 2: 2 @ 65%

set 3: 2 @ 70%

set 4: 1 @ 75%

set 5: 1 @ 80%

E2MOM x 4-5 sets

set 6: 1 @ 85%

set 7: 1 @ 85-90%

set 8: 1 @ 95%

set 9: 1 @ 95+% (optional)

set 10: 1 @ 95+% (optional)

B) 5 rounds for time:

– 200m run

– 14 wallballs (20/14)

– 7 CTB pull-ups

Tuesday 2/28

A) E3MOM x 12 minutes (4 sets)

– power clean TnG clusters 2.2.2

*R10S between clusters – build heavier than last week

B) Every 4 minutes x 3-4 sets for speed and efficiency:

– 10 hang power cleans

– 10 shoulder to overhead

– 10 burpees over the barbell

R2-3M between sets.

*Pick a weight and build if able but keep it sharp and quick. Start light.

*Try for the same split time every set.

C) 2-3 sets for efficiency:

– 20 elevated banded march

– 20 reverse snow angel (keep hollow position)

Wednesday 3/1

Open Skill Prep

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-up + 2 dips x 2-4 reps

OR low ring muscle up progression + dip catch & extension x 3-5 reps

Station 2 – strict HSPU x max reps (get at least 10)

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

B) Every 4 min x 4 sets at open pace:

– 21 cal row

– 15 overhead squats (95/65, 85/55, 75/45, 65/35)

– 9 toes to bar

*Keep OHS at a weight that you can go unbroken.

*Sub front squats if OHS aren’t in your wheelhouse yet.

Thursday 3/2

A) E3MOM x 5 sets:

– 10 DB floor press @ 2111

– 10 DB single arm high pulls @ 2111 (5/side)

– 10 DB Romanian deadlifts @ 2011

B) Every 6 min x 4 sets @ 80-90%:

– 500m row

– 400m run

– 30-50 double unders

Friday 3/3

CrossFit Open Workout 17.2

– Join us for Friday Night Lights at 6:30pm!

Saturday 3/4

8am Masters

9am CrossFit

10am Open WOD Make-Up

11am Intro To CrossFit

Sunday 3/5

8am Endurance

Posted February 28, 2017 by Ryan Savard in WOD

A) E3MOM x 12 minutes (4 sets)

– power clean TnG clusters 2.2.2

*R10S between clusters – build heavier than last week

B) Every 4 minutes x 3-4 sets for speed and efficiency:

– 10 hang power cleans

– 10 shoulder to overhead

– 10 burpees over the barbell

R2-3M between sets.

*Pick a weight and build if able but keep it sharp and quick. Start light.

*Try for the same split time every set.

C) 2-3 sets for efficiency:

– 20 elevated banded march

– 20 reverse snow angel (keep hollow position)

Posted February 27, 2017 by Ryan Savard in WOD

A) EMOM x 5 sets – front squat

set 1: 3 @ 60%

set 2: 2 @ 65%

set 3: 2 @ 70%

set 4: 1 @ 75%

set 5: 1 @ 80%

E2MOM x 4-5 sets

set 6: 1 @ 85%

set 7: 1 @ 85-90%

set 8: 1 @ 95%

set 9: 1 @ 95+% (optional)

set 10: 1 @ 95+% (optional)

B) 5 rounds for time:

– 200m run

– 14 wallballs (20/14)

– 7 CTB pull-ups

Posted February 24, 2017 by Ryan Savard in WOD

A) 17.1 movement prep and warm-up

B) Workout 17.1
For time:
– 10 dumbbell snatches (50/35)
– 15 burpee box jump-overs (24/20″)
– 20 dumbbell snatches
– 15 burpee box jump-overs
– 30 dumbbell snatches
– 15 burpee box jump-overs
– 40 dumbbell snatches
– 15 burpee box jump-overs
– 50 dumbbell snatches
– 15 burpee box jump-overs

Time cap: 20 minutes

C) Cool down

Posted February 23, 2017 by Ryan Savard in WOD

A) E3MOM x 15 min (5 sets)

– 6-8 L-seated DB overhead presses @2111

– 6-8 supinated bent over BB rows @2111

– 12 KB/DB death march

B) E5MOM x 4-5 sets @ 90%:

– Run 400m

– 10 burpee pull-ups

– 20-40 double unders

Posted February 22, 2017 by Ryan Savard in WOD

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – muscle-ups with pause at receiving and pause at full extension x 2-5 reps

OR low ring muscle up progression + dip catch & extension x 3-4 reps

Station 2 – handstand walk x 30ft

OR 3-5 walk walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

B) Every 6 minutes x 3-4 sets all out:

– 20/15 cal row

– sled sprint drag down and back

– 100m sprint

Introducing Coach Katherine

Posted February 21, 2017 by Ryan Savard in Blog, Coaches

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We are so happy to formally introduce Coach Katherine to the EDCF community! A long proponent of fitness, she came to us with a background in and passion for coaching. Her personable nature and calm demeanor are just what we were looking for in a coach. You can typically find Katherine coaching the Tuesday evening classes but you better have your kettlebell game on point! Check out a little more about Katherine below:

“I found East Dallas CrossFit in the Spring of 2016 and immediately felt like part of the family. I grew up in Dallas playing volleyball, basketball, and tennis (I was the only girl in my high school class to earn 12 varsity letters #humblebrag), and over the years, my athletic endeavors have run the gamut from half marathons and flag football teams to yoga, rowing, circus school, and more. I’ve always loved working out, but after completing a Tough Mudder back in 2012, I needed a new challenge. My best friend had been pestering me to try out CrossFit for over a year, so I finally signed up for beginner classes and was hooked from the first wall ball.

I am one of the lucky people who can say CrossFit helped change my life. After graduating from UT Austin with a Bachelors of Journalism, I spent over a decade in finance. I began coaching CrossFit in 2013 at a different gym and ran an all-female lifting class where I saw just how empowering strength training could be; around that time, I realized how unfulfilled I was in my 8 to 5 spreadsheet job, and how incredibly motivated I was to help people achieve their goals. Because of that, I left finance and now work as a Career Counselor in UTD’s School of Management, where I am an advocate to 8000+ students and have the privilege of coaching them through their job and internship searches.

I am CrossFit Level I and Kettlebell certified and have a deep love for double-unders. I am passionate about helping people find their confidence through fitness and wholeheartedly believe that CrossFit can play a pivotal role in achieving your goals, because it did mine!”

Posted February 21, 2017 by Ryan Savard in WOD

A) E3MOM x 9 minutes (3 working sets)
– power clean TnG clusters 3.3.3
*R10S between clusters – build each set

B) AMRAP in 2 minutes:
– 8 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 burpees over the barbell
Rest 2 minutes, and then…

AMRAP in 2 minutes
– 6 power cleans (185/135, 155/105, 135/95, 115/75)
– 6 CTB pull-ups
Rest 2 minutes, and then…

AMRAP in 2 minutes:
– 4 shoulder to overhead (155/105, 135/95, 115/75, 95/55)
– 4 toes to bar
Rest 2 minutes, and then repeat for a second full set.

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